Asparagus and ham quiche
Asparagus and ham quiche
Ingredients
  • 1 9-inch pie crust (frozen or homemade)
  • 1 bunch asparagus, cut into 1/2 inch pieces
  • 1 cup ham, cubed
  • 5 eggs
  • 3/4 cup half and half
  • 1/2 cup cheddar
  • 1/4 teaspoon pepper
  • 1/2 teaspoon salt
Instructions
  1. Preheat oven to 350 F.
  2. Bring a small pot of water to a boil. Add a little salt and the asparagus and blanch for 3 minutes; drain and set aside.
  3. Whisk the eggs, 1/2 and 1/2, salt and pepper in a small bowl. Poor the mixture into the crust. Add the ham, asparagus and cheddar.
  4. Bake for 35 minutes or until set.
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Asparagus primavera
Asparagus primavera
Ingredients
  • 1/2 box linguine
  • 1 tablespoon butter
  • 1 bunch asparagus, ends trimmed and cut into 1/2 inch pieces
  • 1 leek, cut in half, cleaned and cut into half moons
  • 4 cloves, garlic, minced
  • 1 tablespoon flour
  • 1 cup low fat milk
  • 1/8 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup parmesan cheese, grated
  • 1 teaspoon lemon juice
  • 2 tablespoon chives, chopped
  Instructions
  1. Cook the pasta according to package instructions; set aside.
  2. Heat the butter in a large skillet over medium heat. Add the asparagus and leeks. Sauté for 5 minutes, add the garlic and cook for an additional minute.
  3. Sprinkle the flour over the vegetables. Stir, cooking for 1 minute. Slowly, add the milk; stirring to incorporate the flour. Bring to a simmer and add the nutmeg, salt and pepper. Allow the milk and vegetable mixture to thicken. Remove from the heat; add the linguine and peas, Stir to combine.
  4. Add the parmesan and lemon and any additional salt and pepper needed.
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Baked chicken with penne, sun-dried tomatoes and side salad
Baked chicken with penne, sun-dried tomatoes and side salad
Ingredients
  • 2 tablespoons butter
  • ¾ teaspoons salt
  • ¼ teaspoon pepper
  • ½ lb penne pasta
  • 1 boneless, skinless chicken breast, cut into half-inch pieces
  • ¼ cup flour
  • 2 garlic cloves, minced
  • 3 cups low-fat milk
  • 8 oz button mushrooms, thinly sliced
  • ¼ cup oil-packed sun-dried tomatoes, sliced
  • ¾ cup provolone, shredded
  • ½ cup parmesan, grated
  • salad dressing
Instructions
  1. Preheat oven to 400 F. Coat a 2-quart baking dish with cooking spray.
  2. Cook pasta according to package instructions; set aside.
  3. In a large skillet over medium heat add the butter. When the butter is hot add the mushrooms, chicken, tomatoes garlic, salt and pepper. Cook until chicken is browned but not cooked through.
  4. Sprinkle the flour over the mushroom mixture. Stir for 1 minute; slowly add the milk. Whisk to incorporate the flour and until the mixture boils and is thickened; about 5 minutes. Remove from heat.
  5. Add the provolone and half the parmesan cheese.
  6. Combine the pasta with the mushroom mixture. Place in the prepared pan; top with remaining parmesan cheese.
  7. Cook, uncovered, for 20 minutes. Prepare side salad while dish is baking.
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Balsamic chicken and vegetables
Balsamic chicken and vegetables
Ingredients
  • 1 tablespoon olive oil
  • 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 red pepper, cut into strips
  • 1 bunch asparagus, trimmed and cut into 2-inch pieces
  • 1 red onion, cut in half and into wedges
  • 1/4 cup good quality balsamic vinegar
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup rice
  Instructions
  1. Prepare the rice according to package instructions.
  2. Heat the oil in a large skillet over medium heat. Add the chicken and season with salt and pepper. Sauté for 5 minutes. Add the vegetables. Cook for about 8 minutes or until tender.
  3. Add the balsamic vinegar and stir to coat the chicken and vegetables. Cook for about 1 minute or until the vinegar caramelizes onto the chicken and vegetables. Promptly remove from heat (or it will burn).
  4. Serve with rice.
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Beef and bean chili
Beef and bean chili
Ingredients
  • 1 tablespoon olive oil
  • 1 onion, small dice
  • 4 cloves garlic, minced
  • ¾ lb ground sirloin
  • 8 oz button mushroom, small dice
  • 2 carrots, small dice
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 2 teaspoon paprika
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 2 cups beef broth
  • ¼ cup uncooked bulgar
  • 1 15 oz can kidney beans, drained and rinsed
  • cilantro for garnish
Instructions
  1. In a large pot or Dutch oven heat the oil over medium heat. Add the onions, garlic and carrots. Stir; cooking for 5 minutes.
  2. Add the beef and mushrooms. Break up the beef with the back of a wooden spoon while cooking for 8 minutes
  3. Add all the spices; stir to incorporate for 1 minute.
  4. Add the beef stock and bulgar. Bring to a boil, reduce to simmer. Cover and allow to cook for about 20 minutes.
  5. Stir in the kidney beans and garnish with cilantro.
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Beef and coconut stew
Beef and coconut stew
Ingredients
  • 3 tablespoons olive oil
  • 1 ½ lbs tri-tip beef, cut into ½ inch slices
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 5 garlic cloves, minced
  • 1 tablespoon ginger, minced
  • 1 teaspoon turmeric
  • 2 cups chicken stock
  • 3 carrots, cut into rounds
  • 2 red potatoes, cut into ½ inch pieces
  • 1 onion, medium dice
  • 1 can coconut milk
  • 2 tablespoons cilantro, minced
Instructions
  1. Heat oil over high heat in a large pot. Add beef, salt and pepper. Cook until beef is brown. Add turmeric, and stir for 1 minute.
  2. Add the garlic and ginger; stir to coat the meat.
  3. Add chicken stock, bring to a boil, reduce to simmer and cover for 15 minutes.
  4. Add the carrots and potatoes, cover and cook an additional 15-20 minutes.
  5. Stir in coconut milk and cilantro.
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Black bean and chicken casserole
Black bean and chicken casserole
Ingredients
  • 1 cup quinoa, rinsed
  • remaining rotisserie chicken, shredded
  • 2 teaspoons olive oil
  • 1 red pepper, small dice
  • 1 yellow pepper, small dice
  • 1 small onion, diced
  • 1/2 cup frozen corn
  • 1 cup BBQ sauce
  • 1 can black beans, rinsed
  • 1 cup cheddar cheese, grated
Instructions
  1. Preheat oven to 375 F. Grease an 8 X 8 casserole dish.
  2. Make the quinoa according to package instructions.
  3. Heat the oil in a large skillet over medium heat. Add the onions, peppers, and corn. Saute for 5 minutes. Add the chicken, beans, and barbecue sauce. Cook for 3-5 minutes.
  4. Mix half the cheese into the chicken mixture. Place in the greased dish. Top with remaining cheese.
  5. Bake, uncovered, for 20 minutes.
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Black bean and tri-pepper tostada
Black bean and tri-pepper tostada
Ingredients
  • 1 can black beans, rinsed and drained
  • 2 teaspoons olive oil
  • 1/2 onion, small dice
  • 1 red pepper, small dice
  • 1 green pepper, small dice
  • 1 orange pepper, small dice
  • 1/2 teaspoon salt
  • 1 cup salsa
  • 1 cup cheddar cheese, grated
  • 4-6 10-inch tortillas
  Instructions
  1. In a large skillet over medium-high heat, add oil. Add the onions and peppers. Season with salt and sauté for 5 minutes. Add the beans and cook for an additional 2 minutes.
  2. Preheat oven to broil. On middle rack, place the tortillas on a baking tray; spray each tortilla lightly with cooking spray.
  3. Place the tortillas in the oven for about 3 minutes or until they are browned and a little crunchy.
  4. Top each tortilla with pepper mixture, salsa and top with cheese.
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Black rice salad
Black rice salad
Ingredients
  • 2 cups black rice, rinsed
  • 1/2 teaspoon salt
  • 1 large sweet potato, peeled and cut into 1/2 inch pieces
  • 1 red pepper, medium dice
  • 1 15 oz can small white beans, rinsed and drained
  • 1/3 cup plus 1 tablespoons olive oil
  • 1/4 cup red wine vinegar
  • 2 teaspoon honey
  • 2 scallions, thinly sliced
  • salt and pepper
  • baby spinach
  • fresh cilantro, chopped
Instructions
  1. Preheat oven to 400 F.
  2. Place the black rice in a medium pot. Add 4 cups water and 1 teaspoon salt. Bring to a boil; reduce to a simmer; cover and cook for 20 minutes.
  3. Place the sweet potato and red pepper on a baking tray. Drizzle with 1 tablespoon olive oil and salt and pepper. Roast for 20 minutes.
  4. In a large bowl whisk olive oil, red wine vinegar, honey and 1/2 teaspoon salt, and 1/4 teaspoon pepper.
  5. Add the rice, sweet potatoes, red pepper, cilantro and beans to the bowl. Toss to incorporate the dressing.
  6. Serve the rice salad over baby spinach.
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Blended vegetable soup with garlic bread
Blended vegetable soup with garlic bread
Ingredients
  • 2 tablespoons butter
  • 1 onion, medium dice
  • 2 celery, medium dice
  • 2 cloves garlic, minced
  • 1 tablespoon flour
  • 4 cups chicken stock
  • 1 teaspoon dried oregano
  • 3 carrots, peeled and medium dice
  • 1 medium zucchini, medium dice
  • salt and pepper as needed
  • 1/2 cup cream (optional)
  • 1 baguette
  • 1 clove garlic, minced
  • 4 tablespoons butter
Instructions
  1. Preheat oven to 350 F.
  2. In a large pot over medium heat add 2 tablespoons of butter. Sauté the onions, garlic and celery for 5 minutes.
  3. Sprinkle in the flour and stir to incorporate for 1 minute.
  4. Add the chicken stock, oregano, carrots and zucchini. Bring to a boil; reduce a simmer. Cover and allow to simmer for 15-20 minutes.
  5. While the soup is cooking combine 4 tablespoons butter and garlic in a microwave safe bowl. Heat until butter is melted.
  6. Spread the butter and garlic mixture onto the bread. Sprinkle with 1/4 teaspoon salt. Wrap the bread in foil and place it in the oven until the soup is finished.
  7. Remove the soup from the heat. Allow to cool slightly. Puree the soup with a stick blender, food processor or blender until smooth. Add cream, if using, and salt and pepper.
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BLT wrap with avocado salad
BLT wrap with avocado salad
Ingredients
  • 12 slices bacon
  • 1 cup shredded romaine
  • 3 tomatoes, diced and divided
  • 4 sun-dried tomato or spinach wraps
  • 2 avocados
  • 2 tablespoon lime juice
  • 1/4 red onion, minced
  • 1 can black beans, rinsed
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon smoked paprika
  • 1/4 cup cilantro, minced
Instructions
  1. Cook the bacon in a skillet on the stove top. Remove from heat and transfer to a paper towel.
  2. To make the salad remove the skin and pit from the avocado and cut into 1/4 inch dice. Place in a bowl and Immediately coat with the lime juice. Add the olive oil, red onion, salt, black beans, tomatoes, cilantro and smoked paprika; stir.
  3. Warm the wraps slightly over the stove or in the microwave.  Assemble the wraps with bacon, lettuce and avocado and black bean salad.
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Braised lentils served over toast with broccoli rabe
Braised lentils served over toast with broccoli rabe
Ingredients
  • 3 tablespoon olive oil
  • 2 cloves garlic, minced
  • 3 cups chicken stock
  • 1 tablespoon rosemary, rough chop (save a little bit to garnish)
  • 2 tablespoons tomato paste
  • ½ teaspoon salt
  • 1 cup French lentils, rinsed
  • crusty bread, any variety
  • ½ cup parmesan cheese, grated
  • 2 bunches broccoli rabe, trimmed (it’s a combination of broccoli and asparagus)
Instructions
  1. Preheat oven to 425 F.
  2. Heat 1 tablespoon oil in a large pot over medium heat. Add the garlic; stir for 1 minute. Add the tomato paste. Stir for 1 minute; add the chicken broth, rosemary, salt and lentils.
  3. Bring to a boil; reduce to a simmer; cover and cook for 15 minutes (the lentils could cook much faster so check on them after 10 minutes).
  4. Place the broccoli rabe on a baking sheet. If any of the pieces have very thick stems then split them in half so that they cook evenly).
  5. Drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper. Roast for 20 minutes.
  6. Slice the bread into ½ inch slices. Drizzle with remaining tablespoon oil on the bread (you could also use butter). Place on a baking tray and toast with the broccoli rabe for 5 minutes.
  7. When the lentil are tender. Spoon over toast and garnish with parmesan and remaining rosemary.
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Brown butter sole with wilted spinach and couscous
Brown butter sole with wilted spinach and couscous
Ingredients
  • 4 6oz sole fillets
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 tablespoons butter
  • 1/2 lemon, juiced
  • 1 tablespoon parsley, minced
  • 1 box baby spinach
  • 1 cup couscous
Instructions
  1. Preheat oven to 400 F.
  2. Coat a baking dish with non stick spray. Place the fish in the dish, season with salt and pepper. Bake for 5 minutes or until fish is cooked through.
  3. While the fish is cooking heat the butter in a large oven proof skillet. Swirl the butter until it begins to brown, this should take only 1 minute. Remove from heat and add the lemon and parsley. Drizzle the sauce over the fish. Cover the fish and place in a warm oven while you prepare the spinach and couscous.
  4. Prepare the couscous according to package instructions.
  5. To wilt the spinach place 1/2 inch of water in a large pot. Add 1/2 teaspoon salt; bring to a boil and add the spinach. Cover for 30 seconds; drain.
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Cheesy pasta with broccoli
Cheesy pasta with broccoli
Ingredients
  • 12 oz uncooked rotini or penne pasta
  • 1 head broccoli, cut into small florets
  • 1 1/3 cups low-fat milk
  • 2 tablespoon flour
  • ¼ cup parmesan cheese
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1/8 teaspoon nutmeg
  • 1 cup cheddar cheese, shredded
Instructions
  1. Cook the pasta according to directions. In the last 3 minutes of cooking add the broccoli florets; drain and set aside.
  2. In a sauce pan over medium heat whisk the flour and milk. Bring to a boil; reduce to simmer. Cook, stirring, for about 5 minutes.
  3. Remove the skillet from the heat and add the cheddar, nutmeg, salt and pepper.
  4. Mix the milk mixture with the pasta and broccoli and top with Parmesan cheese.
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Chicken and bean chili
Chicken and bean chili
Ingredients
  • 2 strips bacon, cut into small 1/2 inch pieces
  • 1 lbs boneless, skinless chicken breasts, cut into 1/2 inch pieces
  • 1 onion, small dice
  • 3 cloves garlic, minced
  • 1 red pepper, small dice
  • 1 green pepper, small dice
  • 1 1/2 tablespoons chili powder
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 cups chicken stock
  • jalapeño pepper, minced (optional)
  • 1 15 oz can chickpeas, rinsed and drained
  • 1 15 oz can kidney beans, rinsed and drained
  • 1/2 cup panko bread crumbs
  • 1 lime
  • 3 scallions, thinly sliced
  • 1 avocado, diced and lime juice squeezed on to prevent browning
Instructions
  1. Heat a large pot over medium heat. Add the bacon and cook until crisp.
  2. Drain all but 1 tablespoon of bacon fat from the pot. Add the chicken and sauté until brown. Add the onions, garlic, peppers, salt and pepper (and jalapeño if using). Cook for an additional 4 minutes.
  3. Add the chili powder; stirring to incorporate for 3 minutes. It’s important to cook the chili powder to infuse the flavors.
  4. Add the chicken broth, chickpeas, kidney beans and bread crumbs; stir occasionally for 15 minutes.
  5. Serve topped with scallions, avocado and squeeze of lime.
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Chicken and orzo soup
Chicken and orzo soup
Ingredients
  • 3 pieces of bacon
  • 1 onion, small chop
  • 2 cloves garlic, minced
  • 2 teaspoons tomato paste
  • 1/2 cup diced tomatoes
  • 2 boneless, skinless chicken breasts, cut into small pieces
  • 3 cups chicken stock
  • 1/3 cup uncooked orzo
  • 1 15 oz can white beans, drained and rinsed
  • 2 teaspoons rosemary, minced
  • salt and pepper to taste
  • 1 loaf rustic bread
  Instructions
  1. Place the bacon in a large soup pot over medium heat. Cook until crisp; remove from pan and set aside on a paper towel.
  2. Drain all but 1 tablespoon bacon fat. Add the onion and garlic; sauté until translucent, about 5 minutes.
  3. Add the tomato paste and cook for 1 minute. Add the tomatoes, stock, chicken and orzo. Cover and simmer for about 10 minutes.
  4. Add the white beans and rosemary. Remove the chicken and cut into small pieces. Add back to the soup. Garnish with bacon and season with salt and pepper.
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Chicken and rice soup
Chicken and rice soup
Ingredients
  • 2 boneless, skinless chicken breasts
  • 2 carrots, small chop
  • 2 celery, small chop
  • 1 onion, small dice
  • 1/2 cup frozen peas
  • 1/2 cup frozen corn
  • 1/2 cup cooked rice
  • 4 cups chicken stock
  • 1 cup water
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon Italian seasoning
  • salt and pepper to taste
Instructions
  1. Pour the stock and water into a large soup pot and bring a light boil or simmer.
  2. Add the chicken (no need to chop, the whole breast is fine). Cover and cook for 10 minutes.
  3. Remove the chicken to a cutting board and add the carrots, celery, and onions to the pot. When the chicken is cool enough to cut, shred or cut it into bite sized pieces.
  4. Add the chicken, frozen vegetables, poultry seasoning and thyme to the pot. Simmer for about 5 minutes.
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Chicken Chilaquiles
Chicken Chilaquiles
Ingredients
  • 2 cups shredded rotisserie chicken (mixture of white and dark meat)
  • 1 onion, small dice
  • 1 teaspoon olive oil
  • salt and pepper
  • 1 cup cheddar cheese, grated
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 3/4 cup low fat milk
  • 1/2 bunch cilantro, minced
  • 11 oz tomatillos, 1 can or 4-6 fresh
  • 4.5 oz can chopped green chilies
  • 2 packages 6 ct. tortillas
Instructions
  1. Preheat oven to 375 F.
  2. In a medium skillet over medium heat, add the oil. Add the onions, sauté for 2 minutes, and add the chili powder, cumin and a little salt and pepper. Remove from heat, stir in the chicken, set aside.
  3. Place the milk, cilantro, tomatillos and chilies in a food processor or blender. Blend until smooth.
  4. Coat a square (8x8) baking dish with cooking spray. Place 1/3 cup of milk mixture on the bottom. Place 4 tortillas on top (cut them to fit if necessary), followed by 1/2 of chicken mixture and sprinkle with 1/3 of the cheese.
  5. Repeat the layers with 1/3 cup milk mixture, 4 tortillas, the rest of the chicken mixture and 1/3 of the cheese. Top with the remaining tortillas, pour the rest of the sauce over the tortillas and sprinkle with remaining cheese.
  6. Bake for 20 minutes. Broil for a couple minutes at the end if you want it crusty on top. Garnish with chopped scallions.
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Chicken cutlets with mushrooms and herbs
Chicken cutlets with mushrooms and herbs
Ingredients
  • 6 chicken cutlets
  • 2 tablespoon flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil
  • 8 oz mushrooms, sliced
  • 1 teaspoon rosemary, minced
  • 1 teaspoon thyme, minced
  • 2 teaspoons parsley, minced
  • 3/4 cup chicken stock
  • 1 teaspoon lemon juice
  • 1 cup wild rice
  Instructions
  1. Cook wild rice according to instruction; set aside.
  2. Season the chicken with salt and pepper. Dust with flour; set aside.
  3. Heat oil in a large skillet over medium heat. Add the chicken; brown on both sides. Remove from heat.
  4. Add a little more oil (1 teaspoon) to the skilled and add the mushrooms. Sauté for 5 minutes.
  5. Add chicken stock and herbs. Bring a simmer and add the chicken back to the skillet. Cook for 5 minutes; add the lemon juice.
  6. 6. Serve with wild rice.
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Chicken piccata served over rice with garden salad
Chicken piccata served over rice with garden salad
Ingredients
  • 6 chicken cutlets
  • 3 tablespoons butter
  • 2 tablespoons flour
  • ½ cup dry white wine
  • 2 tablespoons lemon juice
  • ½ cup chicken stock
  • ¼ cup drained capers
  • ¼ cup parsley, minced
  • ½ teaspoons salt
  • ¼ teaspoon pepper
  • 1 cups rice
  • lettuce
  • 1 tomato
  • 1 cucumber
  • salad dressing
Instructions
  1. Cook 1 cup of rice according to package directions.
  2. Sprinkle chicken with salt and pepper.
  3. Place flour on a plate, coat chicken in flour, set aside (use additional flour to coat lightly, if needed).
  4. Heat butter in a large skillet, add chicken, brown on both sides. It’s okay if it’s not cooked through yet. If you don’t have enough room in the pan for all the chicken then work in batches, using more oil as necessary.
  5. When the chicken is brown transfer to a plate.
  6. Add wine and lemon juice to the skillet, boil for about 30 seconds, add the chicken stock and capers, simmer for 1 minute.
  7. Add all the chicken to the pan, simmer until cooked through (about 5-10 minutes), add parsley and salt and pepper.
  8. While the chicken is cooking make the salad (lettuce, tomato, cucumber).
  9. Serve over rice .
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